Please join us This Friday August 31st at the Nautilus Lobby Bar for our first social event of the year!!!!
Location: Nautilus Hotel Lobby Bar
Time:730pm-10pm
Every 20sec for 10min
1 Squat Clean
*athletes choice in load (should be between 50-70%)
Rest 5min
For time
2 Rounds
200m Run
7 Bar M.U./ 14 C2B Pull Ups/ 21 Pull Ups
400M Run
14 C&J 155/105
Please join us This Friday August 31st at the Nautilus Lobby Bar for our first social event of the year!!!!
Location: Nautilus Hotel Lobby Bar
Time:730pm-10pm
Monday
Warm-up 3 rds
20 jumping jacks
15 light wall balls
10 Mt. climbers
5 inch worms
Each sec 3 rds 45 on/15 off with 1 min btwn rds double DB
Sec 1
Alt Floor press
Incline fly (shoulders on a wall ball)
Skull crushers
Sec 2
R leg split squats ( DB hang to the side)
L leg Split squats (” “)
OH lunges
Sec 3
Alt curls
Delt raises
Alt press
Sec4
R single Leg DL
L ” ”
Bent over row
3min rest
800m run
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